Ok, so you jumped into weight training last month after reading my article Four Week Into into Weight Training and are starting to get the hang of what pumping the iron is all about. Now it's time to revamp the program.

This month I am going to set you up on an upper body and lower body split using a three day-a-week training scheme. This means that you are going to hit the upper body and lower body three times each over a two week period. For example, during week one you will hit the upper body workout on Monday and Friday and the lower body workout on Wednesday. During week two, the opposite will happen and the order changes. The lower body will be trained on Monday and Friday and the upper body will be trained on Wednesday.

Remember that training is only part of the equation to improving your health and appearance. Don't forget to check out my 5 Guidelines to Starting a New Diet article. You can't change your body without the right building blocks and fuel.

Some Basic Terminology:

Rep- also called a repetition. This is the execution of a single exercise from the beginning of a mocement through the range of motion and back to the starting position.

Set- a set is the combination of any number of repetitions of a single exercise performed without resting.

Rest- this is the time you rest either after a set or after you are finished with one exercise and are moving to another.

Superset- a superset is where you perform all the repetitions of two different exercises with little to no rest in between the exercises. Example: in the upper body workout, notice how the incline dumbbell bench press and the inverted row are labeled as 1.a. and 1.b.

Here's your training program for the second month. Set your program up so that you get a full day of rest in between training days. Enjoy!

Upper Body Workout (click on the exercise name for a video depiction)

1.a. Incline Dumbbell Bench Press- (3 sets of 12, 10 & 8 repetitions)

1.b. Inverted Row- (3 x max repetitions)

2.a. Overhead Dumbbell Press- (3 x 12, 10, 8)

2.b. Lat Pulldown Machine- (3 x 10-12)

3.a. Close Grip Pushups- (3 x max repetitions)- if you have to start out on a bench

3.b. Barbell Curls- (3 x 12)

4. Side Lateral Raise- (3 x 10)

5. Decline Sit Ups (3 x 12) - chains optional

Lower Body Workout

1.a. Dumbbell Squat- (3 x 12, 8, 6)

2.a. Dumbbell Step Up- (3 x 10 each foot)

2.b. Dumbbell Stiff Legged Deadlift- (3 x 10)

3.a. Leg Press- (3 x 15)

3.b. Leg Press Calf Raise- (3 x 15)

4. Knee Raises- (3 x 8-10)

Again, Remember these tips:

1. Check with your physician before starting a weight training program and make sure you are health enough to undergo a resistance training program. Remember to eat at appropriate intervals throughout the day and keep track of your blood sugar. keep glucose tabs and juice on hand in case your blood sugar drops low. Here are some tips from Ginger on balancing your blood glucose during exercise.